Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 500m (rest remainder) STATION 2 15 Wall Balls Max Burpees STATION 3 15 Cal Bike Max Ring Rows...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat 10 KB DL —> 10/10 Single...
Lifting Thursdays
CrossFit 262 - CrossFitView Public WhiteboardHip Snatch (3-3-3...)Full Snatch from HipBuild to heavy set of 3. Focus is third pull, extend the legs and pull down into strong catch.Clean (5x2)5 sets of 2 full cleans.Front Squat (2x3 @ 70%, 3 second pause on first...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 200m then... Max Burpees STATION 2 Run 200m then... Max Ring Rows STATION 3 Bike 15 Cal...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)1. FOR QUALITY 5:00 EZ Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front SquatsB. 60:00 GPPWarm-upWarm-up (No Measure)PART 1 3 minutes...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Reps)EMOM x 15 MINUTES MIN 1 - MAX DB Box Step-Overs (40/30)|(30/20)/(24/20) MIN 2 - MAX Double Unders MIN 3 - MAX Weighted Plank Hold (45/35)|(35/25) *:50 work /...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for calories)3 SETS 4:00 ON / 1:00 OFF Cal Bike *Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periodsB. 60:00 GPPWarm-upWarm-up...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB Devil's...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard